Losing weight isn't all about exercise – what you eat matters too. But nobody wants to eat diet food that makes them feel like they're going to gnaw their arm off before dinner. That's why registered dietitians say it's important to up your intake of veggies, grains, nuts, and other foods that are full of fiber, protein, and other pound-dropping nutrients. These options will help you prevent cravings and keep you full straight through your usual afternoon snack.
Broccoli
When it comes to eating for weight loss, fiber is the number one nutrient that belongs on your radar. The Cleveland Clinic says women should aim for the recommended 25 to 30 grams per day, and one of the easiest ways to do that is by loading your plate with broccoli. The veggie contains 16 grams per bunch! If you don't like eating it solo, sneak it into the dishes you already love, like this Fusilli with Broccoli Pesto recipe.
Strawberries
A big reason to incorporate more strawberries into your diet: not only do they taste delicious, but a study from Harvard Medical School found that an increased intake of flavonoid-rich fruits, like strawberries, could help prevent weight gain. Stock up on the seasonal fruit in summer, but don't shy away from grabbing the frozen variety once colder temps hit — fruit is frozen at its nutrient peak, so you'll still nab most of the same health benefits.
Cucumber
Since cucumbers are low in calories (you'll only tally about 16 per cup when sliced), loaded with water, and contain hearty fiber in the peel, eating some as a daily snack can keep you feeling full, making you less likely to eat foods that make the number on the scale creep up.
Lentils
According to a study published in the American Journal of Clinical Nutrition, all you need is one serving of lentils a day to lose weight thanks to their high protein content that combats hunger and nixes cravings.
Blueberries
Like strawberries, blueberries have also been found to help prevent weight gain due to their high levels of anthocyanins. Grab a carton to munch on, add them into your overnight oats, or make them the base of a delicious weight loss smoothie.
Oatmeal
Speaking of oatmeal, the Cleveland Clinic says the high-fiber grain is an ideal morning meal for anyone looking to lose a few pounds. To cut down on excess calories, skip the instant flavored packets, make your oats with water, and then add a splash of milk when you're ready to eat.
Nuts
As long as you don't go nuts on nuts (which can be calorie overload), they can be super beneficial in helping you lose weight. In a study published in the European Journal of Nutrition, researchers found that those who got their protein from nuts instead of animal products had less weight gain than those who never ate them. So consider this your permission to snack on peanuts, almonds, hazelnuts, pistachios, and walnuts — so long as you practice portion control. If sodium is a concern, grab roasted or raw over salted varieties.
Pears
Talk about serious hunger fighting powers: pears come in at only 102 calories a pop, but a single piece of fruit is loaded with 6 grams of filling fiber that will keep your stomach from growling between meals.
Beans
It doesn't matter what kind of beans you eat, be it green, black, kidney, or navy. One study found having just 3/4 cup a day of any variety can help you shed some serious pounds. Plus, it's an easy way to up your protein intake, helping you hold strong against junk-food cravings.
Mushrooms
If you haven't jumped on the mushroom bandwagon yet, now's the time. Researchers from the University of Buffalo discovered that portobellos could help you lose weight thanks to their ability to regulate blood sugar (which can help prevent diabetes) and balance hormones. They also concluded that the fungus may help you exercise for longer periods of time, so use it as a vegetarian-friendly burger base or toss into a tasty breakfast frittata.
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